The Truth About Soy Milk, Almond Milk and Rice Milk

Almond, soy, rice, oh my!

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The cascade of vegan health trends have encouraged us to steer clear of dairy. Millennials, today more than ever, are opting for alternatives to regular whole-milk, including soy milk, almond milk and rice milk. Many of us drink these milk alternatives without knowing the differences between them, and whether or not there are actually benefits to drinking them. Below is a guide to milk alternatives, so that next time you hit the grocery store or Starbucks you can make the right decision about milk.

Longer shelf life: Unrefrigerated, unopened soy milk lasts in the pantry for 6 months after the date of production, and in the fridge for about 7-10 days.

Downsides:

Protein: while soy milk does not contain as much regular protein as does whole, it contains tons of soy protein.

Phytoestrogens: because it is essentially a much weaker version of the estrogen hormone, some argue that consuming too much soy can lead to negative health outcomes involving cancer. But don’t panic – research that says this research is weak and unclear.

Longer shelf life: Like soy milk, unrefrigerated, unopened almond milk lasts in the pantry for 6 months after the date of production, and in the fridge for about 7-10 days.

Downsides:

Less fiber than soy.

Less protein and calcium than whole, skim and soy milk.

More sodium than whole and skim.

Rice Milk

Photo by Annie Madole

Rice milk, made from rice syrup, starch and boiled rice, is sometimes sweetened with sugar and vanilla, and is 100% dairy free. It has a slightly thinner and sweeter taste than regular milk, and less nutritional benefits than almond and soy milk.